10 Kegel Exercise Pictures for Men to Improve Sexual Health
Kegel exercises are not only beneficial for women; men can benefit from them too. Kegel exercises work by strengthening the pelvic floor muscles, which can help improve sexual health in men. These exercises can help men achieve better erections, prevent premature ejaculation, and even improve bladder control. In this article, we will delve into 10 Kegel exercise pictures for men to improve sexual health.
Understanding the Pelvic Floor Muscles
Before we dive into the exercises, it’s essential to understand the pelvic floor muscles. The pelvic floor muscles are a group of muscles that support the bladder, urethra, and rectum. These muscles can weaken due to aging, obesity, and prostate surgery.
To locate these muscles, try to stop urine midstream or squeeze the muscles that keep you from passing gas. Alternatively, you can lie down and try to contract the muscles around your anus and genitals.
10 Kegel Exercise Pictures for Men
Here are ten Kegel exercise pictures for men to improve sexual health:
Exercise 1: Basic Kegel
The basic Kegel exercise involves contracting the pelvic floor muscles for a few seconds, then relaxing. Repeat this exercise ten times for three sets.
Exercise 2: Super Kegels
Super Kegels are an advanced version of the basic Kegel exercise. Rather than just contracting and relaxing, you will contract the muscles and hold them for ten seconds before releasing. Repeat this exercise ten times for three sets.
Exercise 3: Elevator
The elevator exercise involves contracting the pelvic floor muscles in a gradual manner, like floors in an elevator. Start by contracting the muscles slightly, then gradually increase the contraction until you reach a maximum contraction before slowly releasing. Repeat this exercise ten times for three sets.
Exercise 4: Flutter
Flutter Kegels are rapid contractions of the pelvic floor muscles, which can help improve erectile function and overall sexual health. Contract and release the muscles as rapidly as possible for ten seconds before stopping. Repeat this exercise ten times for three sets.
Exercise 5: Bridge Kegel
The bridge Kegel exercise is beneficial for those with weak glutes and lower back muscles. Lie on your back with your feet flat on the ground, then lift your hips towards the ceiling while contracting your pelvic floor muscles. Repeat this exercise ten times for three sets.
Exercise 6: Squat Kegel
The squat Kegel exercise involves doing Kegels while in a squatting position. Squat down, then contract the pelvic floor muscles while squeezing your glutes. Hold for a few seconds before releasing and repeating. Repeat this exercise ten times for three sets.
Exercise 7: Lunge Kegel
The lunge Kegel exercise combines a lunge with Kegel contractions. Lunge forward with your left foot, bending your knee and contracting your pelvic floor muscles. Return to the starting position before repeating with your right leg. Repeat this exercise ten times for three sets.
Exercise 8: Yoga Kegel
The yoga Kegel exercise involves doing Kegels while in a yoga pose. Choose a pose that emphasizes the pelvic floor muscles, such as the crow pose or the plow pose. Contract and release your pelvic floor muscles while holding the pose for a few seconds. Repeat this exercise ten times for three sets.
Exercise 9: Sitting Kegel
The sitting Kegel exercise can be done virtually anywhere, making it perfect for discreet exercise. Sit down and contract your pelvic floor muscles for a few seconds before releasing. Repeat this exercise ten times for three sets.
Exercise 10: Standing Kegel
The standing Kegel exercise can also be done anywhere, even while waiting in line. Contract your pelvic floor muscles while standing for a few seconds before releasing. Repeat this exercise ten times for three sets.
Conclusion
Kegel exercises are a simple and effective way for men to improve their sexual health. These exercises can help improve bladder control, prevent premature ejaculation, and improve erectile function. By incorporating these ten Kegel exercise pictures for men into your daily routine, you can benefit from improved sexual health and overall well-being. Remember to consult your doctor before starting any exercise regimen, especially if you have any underlying medical conditions.
